Public Whiteboard

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Components

Metcon

Settings

Workout

Body Awareness

Gymnastics

EMOM x 10
A 6-8 strict pull-ups (load or band as needed)
B 20 sec HS hold, 5-8 strict HSPU or hand walk practice

WOD

Metcon (3 Rounds for calories)

AMRAP 4
100 DUs
18 HPC 95/65
18 S2OH
Cal bike or row with remaining time
Rest 2 min

AMRAP 4
80 DUs
15 HPC 115/80
15 S2OH
Cal with remaining time
Rest 2 min

AMRAP 4
60 DUs
12 HPC 135/95
12 S2OH
Cal with remaining time

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 14, 2020

Clients:

Clients

1

Tyson
Stoll

12PM WOD

92 Total Calories

31/31/30 row

2

Mike
Staten

5PM WOD

81 Total Calories

Row

3

Adam
Motycka

615PM WOD

71 Total Calories

row

4

Nikki
Barbell

12PM WOD

58 Total Calories

Row

5

Christopher
Ice

5PM WOD

44 Total Calories

6

Marcus
Snell

615PM WOD

31 Total Calories

7

Tashina
Lemons

6AM WOD

30 Total Calories

where you at ricky

8

Lebanese
Hercules

6AM WOD

18 Total Calories

Bike

9

Stacey
Ice

6AM WOD

17 Total Calories

0 cals on last round

10

Steph
Staten

6AM WOD

12 Total Calories

11

Tiffany
Akeman

12PM WOD

11 Total Calories

12

Sarah
Godie

12PM WOD

29 Total Calories

35#,55#, 65# singles 150,125,75

13

Brian
Fritz

5PM WOD

27 Total Calories

SU, 75#, 85#, 95#, row

14

Mickey
MetCon

12PM WOD

26 Total Calories

1:1 singles RX weight

15

Jerry
Fairchild

615PM WOD

22 Total Calories

Masters Rx

15

Karason
Gladney

5PM WOD

22 Total Calories

bike

16

Matt
McFadden

12PM WOD

18 Total Calories

18

17

Erin
Konopacke

615PM WOD

13 Total Calories

singles; 55#, 70#, 80#

18

Madeline
Shearman

6AM WOD

11 Total Calories

went too heavy :( singles 1:1, 55/65/70, bike

19

RUTH
Rusch

6AM WOD

10 Total Calories

row

20

Mark
Shearman

615PM WOD

9 Total Calories

SU2:1/65#3rds

21

Nicole
Dailey

615PM WOD

0 Total Calories

Put in work, nothing to show ☠️💀